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TOPIC: Adding calories without going over on fat

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April 2, 2012 8:29 AM
Hi Everyone,
I want to increase my calories to 1500. So I started planning out my meals for today. I'm only at 1289 right now. I am trying to figure out what else to add, but I am already at goal with my fat. How can I add more calories without going over on fat? Thanks :)
April 2, 2012 8:34 AM
I am in the same boat, I have been eating between 1500 and 1800 a day, but my BMR is 2000 and I am trying to do at least 500 calories of exercise a day, with strength training on top so I need to increase by at least 700 - 1000 calories a day, and I am really struggling to do that without eating crap!
April 2, 2012 8:37 AM
I usually have a fat-free yogurt or something - if I want to eat more that is.
April 2, 2012 8:38 AM
You could add some fruit.
Edited by kyntay On April 2, 2012 8:38 AM
April 2, 2012 8:39 AM
I'm in the same boat. I was planning my meals today and *trying* to watch not going over (though I did anyway). I did end up adding a greek honey yogurt to my breakfast to bump up my calories and it has no fat. Though, I feel I must add that about 8-10 months ago, I was doing very well until I started trying to not go over my fat/sugar other nutrients etc. I ended up under eating and stalled completely on my loss. (actually even gaining some back) I have only just started raising my calories a couple/few weeks ago and I am not paying as much attention to going over on fat as I had been. I am instead concentrating on meeting my BMR in calories. I did see a 1 lb loss this week smile
April 2, 2012 8:39 AM
It is nice to see others having this same problem, but not a lot of solutions.
April 2, 2012 8:40 AM
bump. same boat. :/
April 2, 2012 8:40 AM
Anything that is mostly carbs or protein will do. Turkey, greek yogurt, egg whites, brown rice, pasta, plus fruits and veggies of all kinds.
April 2, 2012 8:46 AM
add some fruits :)
February 6, 2014 1:37 PM
Add fruits, lean proteins (chicken breast), vegetables... You can do an entire meal with 10 grams of fat yet have 300 calories. The nonfat yogurt is also a good option. Subtract fatty foods (cookies, fries) for healthy ones. The idea is to eat BETTER to sustain long term success.
February 6, 2014 1:43 PM
The above will work if that's really what you want to do.

But honestly, there's no reason to track fat that carefully unless you've got a medical reason to do so. Trans-fats maybe, but not fat in general.

Plus, when you raise your calories, your fat gram allowance will increase as well - you may not need to worry about it anyway.
July 18, 2014 5:32 AM
I've found something that works well which adds some calories without any sugar or fat!!! (I know... it took me a while!!)


Yeah I know.... it's not as gross as marmite, and I can just about cope with a 5g teaspoon of it on a cracker / bread - but you can stir it into soups, casseroles etc and it's full of lovely vitamins and minerals too!

I only have it because I am a lactose- intolerant vegan (some days I have to eat some non vegan foods for other health issues) and I find it is a quick and easy way to get some goodness in... plus as I have to consume 2 - 3 litres of water a day (advised by a kidney specialist for me, I wouldn't advise it to anyone else w/o Dr's input) I find I crave salty foods such as non dairy halloumi and yes,


So yes, it took me a few months of pulling faces when eating it on toast, crackers, crispbreads, but if you add it into sauces / juices of things or like a marinade, it's not that bad... plus it's way less.... yeasty... than Marmite... thank God for my Aussie friend in uni introducing it to me!

I particularly love it in French onion soup, v easy to make - large onion, veg stock, dollop of vegemite and it becomes awesome!

Hope this helps, but assuming most of you are too busy recoiling in horror at the prospect of vegemite/marmite!!


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